AO: Shadow
QiC: Diablo
Pax Count: 9
Pax List: BiBo, Diablo, Ditka, Manhole, Novocaine, Saltlick, Scout, Suds, Switchboard
FNG Count: 0
Downrange:
5 Pax showed up for the beatdown and 4 brave souls completed the IPC Challenge Week 1.
Warm up: SSH, Low Slow Squat, Arm Circles (OYO), Hairy Rockette, “The Shaq”, Low Slow Squat, Chinooks, Toy Soldier (All 12 count)
Mosey to football field and do one “solidarity lap” of the track in solidarity with our brothers doing IPC, which involved a few track laps.
The Thang: “Eights” 1 Star Jump
Star Jump – 1; Bear Crawl 25 yards; 7 side-to-side werkins (double count) backwards run to starting line and do 2 Star Jumps; Bear Crawl 25 yards; 6 side-to-side werkins (double count), backwards run to starting line . . . . etc.
Pyramid: Alternate the following 2 exercises
Chinooks – 10, 20, 30, 40, 50, 40, 30, 20, 10 reps
Side Bridge Leg Lift – 12 reps every time
Thang 2:
Squat hop – 25 yards; Reverse Run to starting line, Squat hop 25 yards, Reverse Run to starting line, Lunge – 25 yards, Reverse run to starting line
Mary:
Oompa loompa (like V-up situps), Big Boy Situps, Heels to Heaven (all 12 count)
Freddie Mercury Centurion – 10 SLOW Freddie Mercuries, 10 FAST Freddie Mercuries (alternate until count reaches 100)